Saturated Fat vs Unsaturated Fat

Fats are an important part of our everyday diets when it comes to balancing the body's health by eating the right kinds of foods and nutrients. While you may associate fats with bad habits and health problems, experts believe that our body needs a certain amount of fat for energy and other activities. Fats not only provide a critical energy source for the human body, but they also help us absorb minerals and vitamins, create cell membranes, improve nerve health, aid muscle movement, and contribute to the process of inflammation to protect the body from infections.

Fats can be classified as both harmful and helpful. The two most common types are unsaturated and saturated fats. Understanding the difference between saturated and unsaturated fats is important for long-term health and making the right dietary choices. It is also crucial to know the foods that contain both.

What Is Saturated Fat?
Saturated fats are densely packed fats that are solid at room temperature due to the lack of double bonds in their chemical structures. Their arrangements are "saturated" with hydrogen and have as many hydrogen atoms as possible.

Saturated fats can be present in a variety of foods, including:-
- Meats, especially red meats such as beef, but also pork and poultry.
- Dairy items made of whole milk and full fat, such as cheese, milk, and butter
- Coconut and palm kernel oil are examples of plant oils.
- Sausage, bacon, hot dogs, and bologna are examples of processed meats.
- Crackers, cookies, pastries, and fries are examples of packaged and processed foods.

Although some saturated fat is important in your diet (about 5% to 6% of your daily intake), too much-saturated fat will boost cholesterol levels and increase your store of LDL, the form of cholesterol that causes plaque accumulation in the arteries. Because of this connection, it's likely that eating a diet high in saturated fats will put you at risk for heart disease or type 2 diabetes. The health risks of high saturated fat intakes, on the other hand, can vary depending on the type of food source.


What Is Unsaturated Fat?
Unsaturated fats differ from saturated fats in a way that they have one or two double bonds and fewer hydrogen atoms in their carbon chains. They are liquid at room temperature. Unsaturated fats are derived from plants and can be found in the following foods:
- Olives
- Olive oils
- Plant oils, vegetable oils, and canola oils
- Omega-3 fatty acid-rich fish include salmon, anchovies, tuna, and others.
- Seeds and nuts
- Avocados

Unsaturated fats are the way to go, according to experts. Unsaturated fats are good for heart health because they help lower cholesterol levels, which reduces heart disease and stroke.

There are two types of natural fats that are good for you:-
Monounsaturated Fats:- Monounsaturated fats have just one carbon-to-carbon double bond. This can help regulate blood sugar and insulin levels, as well as lower cholesterol levels. It lowers the risk of cardiovascular disease. Monounsaturated fats can be contained in foods like peanut oil, canola oil, olive oil, nuts, beans, and avocados. These are recommended by doctors of KRIMS Hospitals to replace as many saturated fats as possible. KRIMS Hospitals is the best multispeciality hospital in Nagpur.

Polyunsaturated Fats:- Polyunsaturated fats have two or more double bonds in their chemical structures. These are essential for normal body functions such as covering nerves, forming cell membranes, blood clotting, inflammation, and muscle movement. But, since your body cannot produce these fats, it is suggested that you get them from your diet.

They also help to avoid heart disease and reduce the effects of other illnesses such as dementia and rheumatoid arthritis. Foods including fatty fish, walnuts, flaxseeds, canola oil, sunflower oil, safflower oil, corn oil, soybean oil, chia and hemp seeds, and walnut oil have polyunsaturated fats.

Many experts agree that restricting saturated fat intake and increasing unsaturated fat intake, such as plant oils, avocado, and fish, is the best long-term approach to a healthy diet. Dietary changes can have unanticipated health consequences, especially for people who have existing medical conditions or heart problems.